Robert E. Lee Lancers Men’s Soccer 2017 Fitness & Conditioning Program Men’s Soccer Office Lee High School – Activities Office Office Number: 703‐924‐8352 Head Coach John Millward Email: [email protected] Phone: 571‐236‐0477 Twitter: @Lee_MensSoccer JV Head Coach Ryan Symons Email: [email protected] Twitter: @Lee_JVSoccer www.lancersathletics.org 2016/17 Robert E. Lee Men’s Soccer Welcome to your preseason guide! One of the key requirements of a good soccer team is conditioning and the key to any conditioning program is the ATHLETE. No matter how good the program may be, nothing is truly accomplished unless the athlete actually DOES the workouts and develops good personal fitness habits. There is a significant difference between making a decision to get fit today and making a commitment to being a fit person over the entire offseason or even for a lifetime. Any soccer training program should be based on one simple observation: soccer is a game that requires you to run, run a lot, and run and move in many different ways. Any time you are focusing on soccer‐specific fitness, you should be doing one of two things ‐ either 1) playing a lot or 2) replicating the physical demands of soccer in your training routine. Level of Soccer Men’s League/ Youth Soccer Men’s League/ Youth Soccer Amount of minutes played per week Number of cardio workouts/ per week Number of weight workouts/ per week 90 ‐120+ 3 3 <90 4 3 * Always start the week off by doing workout #1 first! If you are expected to work out more than once a week, make sure you do the workouts in sequential order i.e. workout #1, workout #2, and workout #3…etc. The program works on improving the six main components in conditioning: endurance, speed, flexibility, strength, agility, and explosiveness. Also don’t forget to work on your individual ball skills, and try to play as much soccer as possible! Always warm up before you attempt any of the running exercises, complete each workout in the order shown in the attached fitness schedule (reading left to right). Eating a balanced diet and living a healthy lifestyle are essential for this fitness program to be a success. Be professional in every aspect of your lives this summer. Have a great summer and be diligent in your preparation for the upcoming season. Your ability to prepare to win should be equal to or beyond your will to win. If you have any questions about this program, feel free to call or email: John Millward Men’s Soccer ‐ Head Coach Phone: 571.236.0477 [email protected] www.lancersathletics.org Robert E. Lee Men’s Soccer 2017 Fitness & Conditioning Program Be sure that a warm‐up and stretch is completed before you start each conditioning session. A sufficient warm‐up should last at least 5‐10 minutes and allow you to break a sweat. Following the warm‐up spend another 5‐10 minutes stretching. After completing the workout spend another 5‐10 minutes stretching to decrease muscle soreness. Descriptions of exercises are in the back of this program packet. Cardio Workout # 1 2 Oct 17 – Oct 21 1 2 Oct 24 – Oct 28 1 2 Oct 31 – Nov 4 1 2 Nov 7 – Nov 11 Exercise 1 1 Mile Run @ 7:30 min/mile pace (Monday, Wednesday, Friday) 2 Mile Run @ 7:30 min/mile pace (Tuesday, Thursday) Exercise 2 10 x 80 yrd Sprints Exercise 3 5 x 25 full situps, 5 x 25 pushups 10 x 80 yrd Sprints 5 x 25 full situps, 5 x 25 pushups Exercise 2 10 x 80 yrd Sprints Exercise 3 5 x 25 full situps, 5 x 25 pushups 10 x 80 yrd Sprints 5 x 25 full situps, 5 x 25 pushups Exercise 1 1 Mile Run @ 7:30 min/mile pace (Monday, Wednesday, Friday) 2 Mile Run @ 7:30 min/mile pace (Tuesday, Thursday) Cardio Workout # Exercise 1 1 Mile Run @ 8:00 min/mile pace (Monday, Wednesday, Friday) 2 Mile Run @ 8:00 min/mile pace (Tuesday, Thursday) Cardio Workout # Exercise 1 1 Mile Run @ 8:00 min/mile pace (Monday, Wednesday, Friday) 2 Mile Run @ 8:00 min/mile pace (Tuesday, Thursday) Cardio Workout # Exercise 2 10 x 80 yrd Sprints Exercise 3 5 x 30 full situps, 5 x 25 pushups 10 x 80 yrd Sprints 5 x 30 full situps, 5 x 25 pushups Exercise 2 10 x 80 yrd Sprints Exercise 3 5 x 30 full situps, 5 x 25 pushups 10 x 80 yrd Sprints 5 x 30 full situps, 5 x 25 pushups Cardio Workout # 1 2 Nov 14–Nov 18 Exercise 1 1 Mile Run @ 7:00 min/ mile pace (Monday, Wednesday, Friday) 2 Mile Run @ 7:00 min/ mile pace (Tuesday, Thursday) Exercise 2 10 x 80 yrd Sprints Exercise 3 5 x 30 situps, 5 x 30 pushups 10 x 80 yrd Sprints 5 x 30 situps, 5 x 30 pushups Cardio Workout # 1 2 Nov 21– Nov 25 Nov 28 – Dec 2 Exercise 1 1 Mile Run @ 7:00 min/mile pace (Monday, Wednesday, Friday) 2 Mile Run @ 7:00 min/mile pace (Tuesday, Thursday) Cardio Workout # Exercise 2 10 x 80 yrd Sprints Exercise 3 5 x 30 situps, 5 x 30 pushups 10 x 80 yrd Sprints 5 x 30 situps, 5 x 30 pushups Exercise 1 1 Mile Run @ 7:00 min/mile pace (Monday, Wednesday, Friday) Exercise 2 10 x 80 yrd Sprints Exercise 3 5 x 30 situps, 5 x 30 pushups 2 2 Mile Run @ 7:00 min/mile pace (Tuesday, Thursday) 10 x 80 yrd Sprints 5 x 30 situps, 5 x 30 pushups Cardio Workout # Dec 5 – Dec 9 1 1 Exercise 1 2 Mile Run @ 7:30 min/mile pace Exercise 2 Exercise 3 Two Tower, Compass & Funnel Body Circuit Training Runs Test 1 Shuttle Run ‐ 3 Sets Body Circuit Training 120’s Body Circuit Training 5–10–5 Ladders & Funnel Run Body Circuit Training 2 Test 4 (2 x 400m, 300m, 200m) 3
3 Mile Run @ 7:30 min/mile pace 4
1100 yrd Shuttle Run Cardio Dec 12 – Dec 16 Workout # Exercise 1 Exercise 2 1
Test 1 Shuttle Run – 4 Sets 120’s 2
Test 5 (1 mile 6 min/1/2 mile 3 min) Exercise 3 Body Circuit Training Body Circuit Training Two Tower Run & Funnel Run 400m (1:20)/200m (35s)/100m (15s) 3
4
2 Mile Run @ 7:00 min/mile Hand Run, 5–10–5 Ladder Run Body Circuit Training pace 3 Mile Run @ 7:30 min/ mile pace 300 Yrd Shuttle Run Body Circuit Training Cardio Workout # 1
Dec 239 Dec 23 Exercise 1 Test 1 Shuttle Run – 4 Sets 2
Test 5 (1 mile 6 min/1/2 mile 3 min) 3
4 1100 yrd Shuttle Run Exercise 2 Exercise 3 120’s Body Circuit Training Body Circuit Training 3 Half Laps ‐ 30 sec on/off Hand & Funnel Runs 10 x 25 situps, 3 x 25 pushups Body Circuit Training Test 4 (2 x 400m, 300m, 200m, 100m) 10 x 25 situps, 3 x 25 pushups Cardio Workout # 1 2
Dec 26 – Dec 30 Exercise 1 2 Mile Run @ 7:00 min/mile 4 Hand Run Compass Run & Two Tower Run 10 x 25 situps, 3 x 25 pace Test 5 (1 mile 6 min/1/2 mile 3 min) pushups 400m (1:20)/200m (35s)/100m (15s) 3
Exercise 3 Exercise 2 Test 1 Shuttle Run – 4 Sets 6 Half Runs ‐ 30 sec on/off 3 Mile Run @ 7:00 min/mile pace Test 1 Shuttle Run – 3 Sets Body Circuit Training Super Weave Run Body Circuit Training Cardio Workout # 1 2
Jan 2 – Jan 6 Exercise 1 Exercise 3 Exercise 2 Test 4 (3 x 400m, 300m, 200m) Test 5 (1 mile 6 min/1/2 mile 3 min) Body Circuit Training Test 1 Shuttle Run – 4 Sets Compass & Funnel Body Circuit Training Runs 400m (1:20)/200m (35s)/100m (15s) 3
4
2 Mile Run in 13 Mins 4 Half Runs ‐ 30 sec on/off Long Recovery Run 35–40 mins 10 x 25 situps, 3 x 25 pushups Cardio Workout # Jan 9 – Jan 13 Exercise 1 Exercise 2 1 1100 Yrd Shuttle Run 10 x 25 situps, 3 x 25 pushups Test 4 2 (3 x 400m, 300m, 2 x 200m, 100) 5 Half Runs ‐ 30 sec on/off 3 4 Body Circuit Training 3 Mile Run @ 7:00 min/mile pace 120’s Test 5 (1 mile 6 min/1/2 mile 3 min) Compass, Hand & Funnel Runs Exercise 3 Test 1 Shuttle Run – 3 Sets Body Circuit Training Body Circuit Training Body Circuit Training 400m (1:20)/200m (30s)/100m (15s) Preparation is EVERYTHING Description of Exercises DYNAMIC WARM UP (Perform before each conditioning session) ‐ High knee walk – stepping forward, grabbing the shin of the opposite leg and pulling the knee towards the chest. Extend the stepping leg and get up on the toes. ‐ High knee walk with external rotation – grasp the shin (instead of the knee) with a double overhand grip and pull the shin to waist height. Extend the hip of the supporting leg while rising up on the toes. ‐ A‐skip – gentle skipping designed to put the hip musculature into action. No emphasis on height or speed only rhythmic action. ‐ Heel ups – shifts emphasis from the hip flexors to the hamstrings. Actively warms up the hamstrings as well as move the quads through full range of motion. ‐ High knee run – similar to running in place with a small degree of forward movement. Emphasis is on maintaining an upright posture and getting a large number of foot contacts. The key to this exercise is to maintain perfect posture. ‐ Straight leg skip – increases the dynamic stretch of the hamstring while activating the hip flexor. Hands are held at shoulder height and rt. foot goes up to the rt. hand. ‐ Straight leg dead lift walk ‐ reach both arms out to the side while attempting to lift one leg up to waist height. To move forward, swing the back leg through to take one giant step. Only one trip. Walking lunges on the way back. ‐ Walking lunges w/ side lunge – lunge walk forward then lateral lunge to the same side. (i.e. lunge forward with the right, then lunge lateral with the right). ‐ Under/over the hurdles – under the hurdles laterally making sure to change direction half way. The trip back is over the hurdles making sure the knee comes up to the armpit and reaches forward. ‐ Giant carioca – facing laterally, lead with the trail leg. The trail leg crosses over the lead leg above knee height. When the trail leg becomes the lead leg make sure the toes are facing up field. ‐ Backward run – emphasis is on actively pushing with the front leg while reaching out aggressively with the back leg. ‐ Forward sprint ‐ Forward sprint‐turn to backward run BODY CIRCUIT TRAINING Each exercise is to be performed for 45 seconds with a 30 second rest in between exercises. Do 2 rotations of the assigned body circuit with a 3 minute rest in between circuits. Prior to starting the circuit, make sure you do the following: 1. 5‐minute warm‐up ‐ any type of cardio or running. 2. A comprehensive full body stretch. 1. Squat Jumps 2. Lunges – alternate legs. 3. Bicycle crunches ‐ hands behind head, legs off the ground, opposite elbow to knee. 4. Push ups 5. Broad jumps – jump as far out as you can. Yes for 45 seconds 6. Bench dips – hands on a bench or chair, feet straight out on the floor, lower yourself until upper arm is parallel with the floor 7. Burpees – jump, hands on ground, extend you legs into a push up position, legs back to chest, jump. 8. Clap Pushups 9. Hip ups – lie on your back, legs straight up in the air, shoot your hips to the ceiling. 10. Bicycle Jumps – right foot in front, left foot back, jump as high as possible and alternate feet – 20 jumps 11. Mountain Climbers – keep knee over your ankle 12. Front Plank SPEED AND AGILITY DRILLS 300 Yard Shuttle The 300‐yard shuttle is a very tough agility movement. The athlete will be going a twenty‐five yard distance. The objective is to move between the lines as quickly as possible until 12 complete trips are completed, which equals 300 yards. The goal is to complete the drill in less than 65 seconds and to continue improving the time. **There are 12 direction changes in this drill. SPEED AND AGILITY DRILLS 120’s 120’s are a test designed to measure a player’s ability to run longer distances. 120 yards is the equivalent to the length of a normal soccer field. The player starts at one end of the field and must sprint to the other end. At the end the player has the remainder of the minute to rest. The rest involves a jog back to the starting point. For example, if a player runs the 120 in 20 seconds, they will have 40 seconds to run back to the start line. There is extra rest time after runs #5, 10, and 15. Goal = 10 consecutive sets all completed in under one minute. Compass Run Place 5 cones 5 yards away from the middle marker as shown above. Start in the middle and sprint to a cone and back to the middle, continue to run to each cone (5 runs). Repeat 5 times with a 30 second break between each set. Funnel Run Sprint laterally; keep the knees bent and shuttle side to side, when you reach the last cone sprint forward 10 yards, and walk back to the start. Repeat 6‐8 times 5‐10‐5 Short Ladders Start in a sport specific position and sprint 5 yards out. Touch the line and sprint to the starting line. Next sprint 10 yards, touch the line, and sprint back. Continue with the last 5 yards out and back. Change sprints into shuffle, carioca, and backpedal. Also change the direction the athlete turns after touching the line. Repeat 8 times Two Tower Drill Begin drill by backpedaling ten yards and then either shuffle/carioca ten yards to cone. Again backpedal another ten yards and shuffle/carioca ten yards through cone. Next sprint ten yards to cone and shuffle/carioca ten yards and finish with a ten‐yard sprint to the last cone. Repeat 8 times Hand Run Begin at the START cone and sprint forwards to the 1st cone and then sprint backwards to the start cone, then sprint forwards to the 2nd cone and backwards to the start cone, continue to do the same for the 3rd, 4th & 5th cone….this equals one set. Workload: 6‐8 sets with a 30 second rest between each set Super Weave Start on either side of the drill and sprint through the entire drill while weaving in and out of each cone, touch each cone before continuing. Workload: 6‐8 sets with a 30 second rest between each set Half Laps Using a standard soccer field (110‐120yds * 70‐80yds) start where the centerline & touchline meet. Sprint around the perimeter of the field (behind the goal) and finish at the opposite side of the field (where the other touchline & center‐ line meet). You will be running 2 half fields and one width. When you complete the half lap immediately jog across the centerline. When you reach the original starting point, repeat sprint & jog. You have 30 seconds to complete the half lap and 30 seconds for the recovery jog across the centerline. Time Limit: 30 seconds Rest Period: 30 seconds (jog) Repetition: 6 half laps Workload: approx 180‐190yds each half lap * 6 = 1080yds‐1140yds Time Duration: 6 minutes 1100 yard Shuttle Run Put a cone down (on a level surface) as a starter marker and then place seven cones the exact distance from the starter marker as drawn above . Run from the starter marker to the 1st cone and back, and then to the 2nd cone and back, 3rd cone and back, 4th cone and back, 5th cone and back, 6th and back, 7th and back. After each run your heart rate will be around 90% ‐ 95% of your maximum heart rate. Time Limit: 4 minutes Rest Period: 2 minutes Repetition: 4 shuttles Workload: 4400 yds Time Duration: 22 mins ROBERT E. LEE OFFSEASON & SUMMER FITNESS TESTS ALWAYS WARM UP & COOL DOWN BEFORE & AFTER RUNNING THESE TESTS Test 1 Shuttle Run‐ Speed & Endurance Put a cone down (on a level surface) as a starter marker and then place five cones in a line with a distance of 5 yards between each cone. Run from the starter marker to the 1st cone and back, and then to the 2nd cone and back, 3rd cone and back, 4th cone and back, 5th cone and back. It is a continuous sprint! Time Limit: 31 seconds or less Rest period: 29 seconds Repetition: 6 sets: 31 seconds on/29 seconds off Workload: 150 yards for each shuttle run Total Time Duration: 6 mins Fitness Guide: • If you cannot make 5 shuttles in the time limit you have a serious fitness problem. • 5 Shuttles completed = good level of fitness. • 6 Shuttles completed = excellent level of fitness. Test 2 Stamina Run ‐ 2 miles in 12 min (either at a running track, at a park, on a trail, or on the road) 8 laps of a standard running track (400m each lap), 6 min/mile (1:30min/lap) pace Fitness Guide: • If you run 2 miles in 12mins or less your level of fitness is good • If you run 2 miles 12:01‐12:30mins your level of fitness is decent, but you must work harder to improve your stamina • If you run 2 miles in a time greater than 12:30mins an you have problems with your fitness Test 3 Stamina Run ‐ 2 miles in 12 min, rest 6 mins and then run 1 mile in 6 mins or less (2‐6‐1 Test) Total Distance: 3 Miles Total Time Duration: 24 mins Test 4 Track Test 1‐ Interval & endurance training 3* 400m (each 400m in 1:10min or less) 3*300m (each 300m in 52 sec or less) 3*200m (each 200m in 33 sec or less) 3*100m (each 100m in 15 or less) Starting with the set of 400m, sprint 400m within time limit, then rest for 90 seconds, repeat run, once you have completed the 400m set, rest for 90 seconds and proceed onto 300m…continue until you have completed all sets from 400m‐100m. Remember you have a 90 second rest after every run. Total Time Duration: approx 20 mins Fitness guide: • If you cannot complete the 400m section you have a serious problem with your fitness • If you can complete the 400m section but not the 300m section your level of fitness is below average • If you can complete the 400m & 300m sections you are in decent shape • If you can complete the 400m, 300m & 200m sections you are in good shape • If you can complete the 400m, 300m, 200m & 100m sections you are in great shape! Test 5 Track Test 2 ‐ Interval & Stamina training Run 1 mile in 5:30min, one‐minute rest Run ½ mile in 2:45min, one‐minute rest Run 400m in 1:15min, one‐minute rest Run 200m in 35 seconds, one minute rest Run 100m in 15 seconds………Finished! Workload: 3100m Total Time Duration: 14:15 min Fitness Guide: • If you cannot run 1 mile in 5:30 or less you are in bad shape • If you can complete the 1 mile but you cannot complete the ½ mile run your level of fitness is below average • If you can make the 1mile & ½ mile run but cannot make the 400m run you are in decent shape • If you can complete the 1mile, ½ mile & 400m runs but you cannot complete the 200m you are in good shape • If you can make the 400m, 300m, 200m runs but you cannot make the 100m you are in very good shape • If you can complete the test your level of fitness is GREAT! 2016 Preseason Training Schedule Date October 21 October 28 November 4 November 11 November 18 December 2 December 9 December 16 January 6 January 13 January 20 January 27 February 3 February 10 Location Meet at Franconia Park
Meet at Franconia Park
Meet at Franconia Park
Meet at Franconia Park
Meet at Franconia Park
Meet at Franconia Park
Meet at Franconia Park
Meet at Franconia Park
Meet at Franconia Park
Meet at Franconia Park
Meet at Franconia Park
Meet at Franconia Park
Meet at Franconia Park
Meet at Franconia Park
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“You will get out of your High School soccer experience exactly what you put into it.” Winning is a Habit, Success is a choice “Hard work, Teamwork, and Preparation” Striving to be 2017 Capitol Conference Tournament Champions 25 helpful Tips to getting recruited
1. Players: Work hard on your academics. When you think you've done enough, work harder.
2. Parents: Resist the temptation to view the amount of your child's athletic award as an issue of
prestige. For parents, there is quite a bit of emotion wrapped up in the recruiting process. You naturally
want to see your child succeed. You've sacrificed quite a bit to help your child succeed in their soccer life;
you've spent countless weekends in other towns at soccer tournaments, you've lived in hotels, eaten at
restaurants, etc. You've paid enough money over the years for club soccer fees, for equipment, for hotel
stays, etc. to fund your child's college education (but did so because of your child's love for the sport).
Now, it's tempting to see the amount of your child's athletic award as justification for all the time and
money you've invested. But take a step back and remember that the point of this process is ultimately to
allow your child to receive the best education they can. That may or may not mean that your child
receives a large athletic award.
3. Parents: Strive to maintain a stable family life. It was interesting to hear one coach we met with talk
very pointedly about the fact that they recruit the whole family that they are looking for stable families
who won’t cause problems once their child has been recruited.
4. Players: Don't be involved in the wrong groups of friends. Be careful what goes on your Facebook and
Twitter pages. Pay attention to not only what you put on your Facebook wall, but to what others may post
about you that ends up on your wall.
5. Be a better player. When you think you're good enough - work harder, learn more.
6. Don't immediately dismiss the value of loyalty to your club; in other words, don't always be looking
for a better opportunity. Here's a quote from Claudio Reyna, US Soccer Youth Technical Director: "One of
the problems with American youth soccer is that we have kids bouncing around all over the place. Kids
frequently switch youth clubs, join travel teams, and transfer to other high schools, all in pursuit of better
soccer. (But) that turnover needs to calm down a little bit. It's better for the development of a kid if they're
at one place in the same sort of comfortable environment, rather than move around."
7. Prepare a soccer profile which includes the following information (we used a two-column layout for
our child’s profile; with soccer information on one side and academic information on the other side):
Contact Information: name; mailing address (we used a PO box); telephone number; email address (we
set up an email alias for our daughter to use that forwarded to her email address and our email address
so we would be able to help her stay on top of contacts from coaches); website address (if applicable)
Personal Details: birthdate; Graduation year; height; weight; position; parents' names (and email
addresses); a photo (either a headshot or an action photo)
Soccer Details: club team; high school team
Team Accomplishments: tournament and league season successes (championships, placing as
finalists, placing as semi-finalists), both for club team and high school team; successes of teams you've
guest-played with; successes of ODP/ID2 teams.
Individual Accomplishments: highlights of participation in ODP/ID2, Market Training Center; individual
awards for club and high school participation
Soccer References: name, position, and contact information (phone number and email address) for
current club and high school coaches, club director of coaching, past coaches, ODP coaches, etc.
Goalkeepers should include goalkeeper trainers. Ask permission to add their information before you do
so. Ask your coaches to write quotes about you that you can include in your profile
Academic Background: high school and its location; course of study (are you pursuing honors
classes?); current GPA (simple or weighted); scores for standardized tests (SAT, ACT, and/or PSAT);
academic honors; counselor's name and contact information (phone number and email address). Ask
permission to add their information before you do so.
Community Service: List any community service activities in which you participate.
8. Prepare video highlights. You should start recording video at an early age. In our experience, it takes
some practice before you become adept at capturing video appropriate for a highlights video. Take a lot
of video (it requires a lot to get enough satisfactory footage). In your final highlights video, use an arrow or
a circle to identify your child. Post it on YouTube, and keep it up to date. For field players, off the ball
footage is important. We've been told that goalkeepers need videos of both highlights and training
sessions, although we never ended up taking video of a training session. It may make sense to consider
hiring a professional (the perspective from the tall cameras used by many professional sports
videographers can be good, especially for field players) at most showcase tournaments, there is an
approved company that takes videos. If all (or many) of the parents on your child's team chip in, the cost
can be manageable. Keep the purpose of video in mind and this is the purpose of a lot of what you're
going to be doing during the college recruiting process. No college coach will choose a player based on
video highlights. W hat you're trying to do is convince the college coach that it will be worth their time to
come watch the player at a game.
9. Consider putting your profile and highlights video on a personal website. We developed a
website which included our daughter's profile, videos, photos, a schedule of where she would be playing
next, etc.
10. Start the recruiting process earlier than you think you should. Freshman year is best. I can't tell you
how many times we heard parents saying, "We've got plenty of time." Those are the same parents who
two years later were saying, "I wish we would have started earlier."
11. Ask your club coach and director of coaching for an honest appraisal of what level of school you
can play at. That will help you formulate a list of 10 schools you might want to attend from a soccer
standpoint. See #12 below.
12. Research colleges from an academic and athletic standpoint. Use the U.S. News & W orld Report
Ultimate College Guide (or something similar) and SportSource's Official Athletic College Guide for
Women's Soccer. Choose 10 target schools for academics (divided fairly equally between schools where
a student of your academic standing should be easily accepted, schools where acceptance will be a bit
more challenging, and schools where you anticipate acceptance will be difficult) and 10 target schools for
athletics (divided fairly equally between schools where a player of your skill should easily make the
soccer team, schools where making the soccer team will be more challenging, and schools where making
the soccer team would seem to be quite difficult). Rely on your club coaches to give you an honest
assessment of your skill level, and use that assessment in evaluating which soccer programs will be easy,
challenging, and difficult for you. Then focus on the overlap between your academic list and your athletic
list. Note: in our experience, goalkeepers need larger athletic lists because schools that are on your
original list may not be recruiting for goalkeepers in your graduation year.
13. Begin to send emails to college coaches on the overlap list in your freshman year. Include your
profile and upcoming game schedules (although realistically, they probably won't come and watch you
until you're in your junior year/U16-17). Copy the head coach and/or recruiting coach, depending on who
you are sending the email to. Same with the goalkeeper coach if that's your position.
14. Begin to call coaches on the overlap list. You can almost always find their phone numbers on the
team web pages of the colleges' intercollegiate athletic websites. Prepare a list of questions in advance –
include more questions on your list than you think you will ever ask (otherwise, you will almost certainly
have "dead space" during your calls when you can't think of any more questions).
We searched on the web for lists of questions, combined the lists we found, and came up with a list of
over a 100 questions. Our daughter didn't come close to asking all of the questions we came up with, but
it gave her confidence that she wasn't going to run out.
15. Play in showcase tournaments. But choose the right showcases - it doesn't do any good to play in a
showcase where 300 college coaches are in attendance if the coaches of the schools you want to attend
aren't going to be there.
This is probably the biggest fallacy that leads to players frequently switching clubs. The thought is that the
only way to get seen by college coaches is to play on a team that's going to Surf Cup, Disney, Las Vegas
Showcase, etc. every year. And so if the team you're playing for doesn't go to those showcases, you'll
have to switch teams or you won't be seen by college coaches. That's a fallacy that coaches and parents
on other teams (who have a specific motivation that their child's team will get better so that their child will
be seen by college coaches because they've believed the fallacy as well) try to convince you of.
Players who take this approach are hoping that one of the coaches who sees them play will want them to
come to their school, and they are relying on volume to facilitate the recruiting process for them. Their
thinking is that if there are 300 college coaches watching, the chances increase of one or more of those
coaches seeing them and wanting them to come play at their school.
This line of thinking is logical to a point, but its making assumptions that don't have to be made. A better
strategy, we think, is to make the lists of colleges suggested in point #12 above and then use effective
strategies to put yourself in front of those coaches. Find out where they will be hosting their own ID
camps, other schools' ID camps, ODP camps, Market Training Center events, showcases, etc. Then do
everything you can to put yourself in front of those coaches at those events. Ask your club coach and
coaching director to talk to those coaches in advance and ask them to watch you.
Consult the college coach lists at showcase websites. And/or just ask the coaches when you call them
which showcase tournaments they will be attending and if they would come and watch you play. Make
sure your club coach knows what colleges you want to attend and what college coaches you anticipate
coming to watch you play so they can do their best to give you adequate playing time in games where the
coaches of your target colleges will be watching.
16. Your team should develop a team profile/flier that can be distributed to college coaches at
showcase tournaments. The team flier should include the following:
Team Information: team name; team photo; about our team; team accomplishments
Who to Contact: We included contact information for our team's coach, our team's goalkeeper coach,
our team manager, and our club's director of coaching.
Brief Profiles of Individual Players: name; uniform number; position; height; weight; left- or right-footed
(or both); parents' names; phone number; email address; high school; graduation year; GPA; test scores
(SAT, ACT, and/or PSAT); up to 5 academic/community service accomplishments; up to 5 athletic
accomplishments
We printed all of this on two-sided 11x17 sheets of paper and created a tri-fold brochure that was 11
inches tall and approximately 5.67 inches wide.
We ended up printing the fliers with the "About Our Team" and "Team Accomplishments" sections blank,
and then created clear labels to fit those areas so that we could print a large number of fliers (we had
them printed by a local stationery store) and then customize them for each showcase tournament. This
also allowed us to include our tournament schedule in the "About Our Team" section. Since we believed
other teams might initially attract more college coaches, we felt including our tournament schedule might
be helpful.
We assigned one outgoing parent to be in charge of distributing the fliers to coaches. It doesn't take long
to get a sense of who the college coaches are they tend to sit apart, they often wear clothes that have
their college's name on them, they sometimes have clipboards, etc. The person who distributes the fliers
should keep track of the names and colleges of the coaches to whom they give fliers and should note the
games those coaches attended (so you will know if coaches attend more than one of your games, which
could possibly signify greater interest). The list of coaches and their schools should be distributed to the
players after the tournament, if you want to help your players, you can research contact information for
the coaches at their program websites prior to distributing the list to the players.
17. Write thank you notes to coaches who watched you play. Emails are good, but a handwritten note
will really stand out. A phone call would stand out even more.
18. Guest-play strategically if necessary but make sure you will play. And make sure the guestplaying opportunities will be at events where the coaches you want to play for will be watching. If you can
find out what games the coaches you want to play for will come and watch you (hint: it's a good question
for a phone call!), you can pass that information on to the coach of the team for which you will be guestplaying.
19. Attend ID camps at the colleges you're interested in but contact the coach first to let them
know you will be attending and your purpose. And/or have your club coach and/or director of coaching
contact the coaches to let them know you will be attending. Attendance at an ID camp can be invaluable
in the recruiting process. But you have to be certain they will watch you during the camp. There will
probably be a lot of players attending the camp, and you want to make sure that you are "on their radar"
from the beginning. A call from your club coach or director of coaching will help in that regard, as will a
phone call or email from you.
20. Network, network, network. Your club coach and director of coaching can be invaluable in this
regard if you reach out to them (early in the process). Keep them apprised of your progress and target
schools.
21. Watch as many college games as possible. Either on TV or in person. If you watch one of your
"overlap" teams' games in person, sit in a strategic spot to maximize the chances that the coach will see
you (better to start doing this after you have attended the ID camp of your dream school - so the coaches
knew who you were in advance).
22. Register for the NCAA clearinghouse
23. Be aware of recruiting rules. You can download the NCAA Guide for the College Bound Student
Athlete at the NCAA website.
24. For the schools you're interested in, "like" the Facebook page of their soccer program. Follow
them on Twitter. Comment on their Facebook page after games you've watched.
25. Consider participating on a Development Academy team. If that's not possible, consider
participating in ODP or id2.
Important Links
The first item is the NCAA Clearinghouse. This is an interactive site that was designed to be user
friendly. Please take a tour around the site and follow the steps to learn about how to become cleared
within the NCAA.
The additional links below are all of the Division 1 institutions in the State of Virginia. I have listed the
schools, the conference the soccer team plays in, and links to both the prospective
recruit questionnaire that you will need to fill out and the soccer home page. As you can see, there are
12 Universities that have D-1 programs in the state.
NCAA Clearinghouse:
http://web 1.ncaa.org/ECWR2/N CAA_EMS/NCAA.jsp
All D1 institutions in the state of Virginia
Virginia
George Mason University (CAA) recruiting form‐ https://secureq.scoutwareforms.net/q/georgemason_ms/v18l1.html Soccer website: http://www.gomason.com/SportSelect.dbml?DB_OEM_ID=25200&SPID=80375&SPSID=606456
James Madison University (CAA) recruiting form‐ https://secure.assistantcoach.net/colleges/questionnaire.asp?QID=27&oid=120&sid=3045&hsid =&school_name=&city=&state=&whichpage= Soccer website: http://www.jmusports.com/SportSelect.dbml?DB_OEM_ID=14400&SPID=6822&SPSID=62327
http://www.jmusports.com/ViewArticle.dbml?DB_OEM_ID=14400&ATCLID=838060
Liberty University (Big South) recruiting form‐ http://www.liberty.edu/flames/?PID=23951 Soccer website: http://www.liberty.edu/flames/?PID=10854&TeamID=11
Longwood University (Big South) recruiting form‐ http://my.armssoftware.com/arms/public/questionnaire/c56da23d2a76 Soccer website: http://www.longwoodlancers.com/index.aspx?path=msoc&tab=soccer
Old Dominion University (CAA) recruiting form‐ http://www.odusports.com/sports/m‐ soccer/spec‐rel/oldd‐m‐soccer‐recruiting‐form.htm Soccer website: http://www.odusports.com/sports/m‐soccer/oldd‐m‐soccer‐body.html Radford University (Big South) recruiting form‐ http://my.armssoftware.com/arms/public/questionnaire/37a883aefa7a Soccer website: http://www.radfordathletics.com/roster.aspx?path=msoc
University of Richmond (A10) recruiting form‐ http://www.richmondspiders.com/ViewArticle.dbml?DB_OEM_ID=26800&ATCLID=205235850 Soccer website: http://www.richmondspiders.com/SportSelect.dbml?ATCLID=205235850&DB_LANG=C&DB_OEM_ID=2
6800&SPID=94296&SPSID=635078
University of Virginia (ACC) recruiting form‐ https://www.athletic.virginia.edu/prospects/msoccer_forms/new Soccer website: http://www.virginiasports.com/sports/m-soccer/va-m-soccer-body.html
http://www.virginiasports.com/prospectives/va‐prospects.html Virginia Commonwealth University (A10) recruiting form‐ http://www.vcuathletics.com/information/RecruitingCentral Soccer website: http://www.vcuathletics.com/sports/msoc/index
Virginia Military Institute (Big South) recruiting form‐ http://www.vmikeydets.com/quest/Questionaire.dbml?&QID=137718&DB_OEM_ID=9800 Soccer website: http://www.vmikeydets.com/SportSelect.dbml?&DB_OEM_ID=9800&SPID=12381&SPSID=100815
Virginia Polytechnic Institute & State University (ACC) recruiting form‐ http://www.hokiesports.com/prospect1.html Soccer website: http://www.hokiesports.com/msoccer/players/#
College of William and Mary (CAA) recruiting form‐ https://www.frontrush.com/FR_Web_App/Player/PlayerSubmit.aspx?sid=2809&ptype=recruit Soccer website: http://www.tribeathletics.com/SportSelect.dbml?&DB_OEM_ID=25100&SPID=80811&SPSID=606217
ACC team webpages: http://www.theacc.com/sports/m-soccer/acc-m-soccer-body.html
Boston College (ACC) recruiting form https://secureq.scoutwareforms.net/q/bc_mso/z17n1.html
Soccer website: http://www.bceagles.com/sports/m-soccer/bc-m-soccer-body.html
University of North Carolina (ACC) recruiting form
- https://secure.assistantcoach.net/colleges/athlete_webform.asp?oid=118&sid=2844
Soccer website:
http://www.goheels.com/SportSelect.dbml?SITE=UNC&DB_OEM_ID=3350&SPID=12969&SPSID=6678
73
http://www.uncsoccercamp.com/content.cfm?section=3678B45 1 -B9BF-49E5-8FC9 1E7F66D7871F&content_id=3678B45 1-B9BF-49E5-8FC9- 1E7F66D7871F
Clemson University (ACC) recruiting form
- http://my.armssoftware.com/arms/public/questionnaire/46
Soccer website:
http://www.clemsontigers.com/SportSelect.dbml?&DB_OEM_ID=28500&SPID= 1 03704&SPSID=657787
http://www.clemsontigers.com/ViewArticle.dbml?&SPSID=657787&SPID= 103704&DB_LANG=C&DB_OE
M_ID=28500&ATCLID=205504342
Duke University (ACC) recruiting form
- http://www.frontrush.com/Templates/FRGeneral/Duke/MSoccer/SubmissionForm/dukemsoccer.html
Soccer website:
http://www.goduke.com/SportSelect.dbml?DB_OEM_ID=4200&SPID=1833&SPSID=22445
North Carolina State University (ACC) recruiting form
- http://my.armssoftware.com/arms/public/questionnaire/936d7daa3fc8
Soccer website: http://www.gopack.com/sports/m-soccer/ncst-m-soccer-body.html
Wake Forest University (ACC) recruiting form
- http://college.jumpforward.com/questionnaire.aspx?iid=292&sportid=21
Soccer website: http://www.wakeforestsports.com/sports/m-soccer/wake-m-soccer-body.html
University of Maryland (ACC) recruiting form http://www.umterps.com/genrel/prospective.html#faq
Soccer website: http://www.umterps.com/sports/m-soccer/md-m-soccer-body.html